High Protein Rice with Carrots and Peas

Elevate your mealtime with this wholesome and satisfying High Protein Rice with Carrots and Peas, a nutrient-packed dish bursting with colorful vegetables and plant-based protein. Made with hearty brown rice simmered in flavorful vegetable broth, sautéed carrots, sweet peas, and crispy tofu, this recipe offers a perfect balance of texture and taste. Infused with aromatic garlic, ginger, and a splash of soy sauce, every bite is a savory delight. Quick to prepare in just 45 minutes, this one-skillet meal is ideal for busy weeknights and meal preps alike. Garnished with fresh green onions, this protein-rich vegetarian recipe is not only delicious but also a great source of fiber, making it a healthy and satisfying option for the whole family.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups vegetable broth
• 2 medium carrots
• 1 cup frozen peas
• 1 block extra firm tofu
• 2 tablespoons soy sauce
• 2 tablespoons olive oil
• 1 small onion
• 2 units garlic cloves
• 1 teaspoon ginger
• 0.5 teaspoon pepper
• 0.5 teaspoon salt
• 2 stalks green onions

Directions

Step 1

Drain and press the tofu for at least 15 minutes to remove excess moisture, then cut it into small cubes.

Step 2

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the tofu cubes and cook, turning occasionally, until they are golden and crispy on all sides, about 7-10 minutes. Remove from skillet and set aside.

Step 3

Peel and dice the carrots. Finely chop the onion and mince the garlic.

Step 4

In the same skillet, add the remaining tablespoon of olive oil. Sauté the onion and garlic until the onion is translucent, about 3 minutes.

Step 5

Add the diced carrots to the skillet and cook for another 5 minutes until they are slightly softened.

Step 6

Stir in the brown rice and grated ginger. Cook for another 2 minutes, allowing the rice to absorb flavors.

Step 7

Pour the vegetable broth into the skillet, and bring to a boil. Once boiling, reduce to a simmer and cover the skillet. Cook for about 20 minutes or until rice is tender and the liquid is absorbed.

Step 8

Add the frozen peas to the skillet and mix well. Cover and let it steam for an additional 5 minutes.

Step 9

Once the vegetables are cooked, stir in the cooked tofu and soy sauce, seasoning with pepper and salt.

Step 10

Serve hot, garnished with chopped green onions.

Nutrition Facts

Serving size	(1511.4g)

Amount per serving	% Daily Value*
Calories	1412.1

Total Fat 64.8g	0%
Saturated Fat 10.2g	0%
Polyunsaturated Fat 4.3g
Cholesterol 0mg	0%
Sodium 3620.5mg	0%
Total Carbohydrate 136.0g	0%
Dietary Fiber 31.7g	0%
Total Sugars 31.2g
Protein 82.2g	0%

Vitamin D 0IU	0%
Calcium 2557.3mg	0%
Iron 16.4mg	0%
Potassium 2958.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.1%

Protein: 22.6%

Carbs: 37.4%